You could try to enter another phone number in your profil in the hop they would either forgot your real phone number or at least mark it as an old number rather than the current one. However, you cannot be sure of the result and you risk losing access to your account.
That help tremendously. You should take the habit of clearing and wipe every place you use as you finish using them. You build the habit one place at the time and you never have to scrub more than one time a year max. The key is to clean as it is not dirty, this way it is super easy (just a wipe) and it never have the chance to be dirty.